Workout 2/6- 2/12

Workout 2/6 – 2/12

2/6 : Chest/Back

12/10/8/6/3/1/1/1 Flat Bench

3x12 incline DB press

3x12 DB Flys

3x12 DB Rows

3x6 Hammer Wide chest

3x20 Back Extension

3x8 Hammer Row 

4x12 Seated Row

100 Superman

Abdominal Routine

3x12 inverted row

2/7: Arms/Shoulders (deload)

BB curl 3x12

DB tri extension 3x12

Incline db curl 3x20

Tri pull down 3x12

OH press 3x12

Shoulder DB complex 3x

Abdominal Routine

2/8: Legs

12/10/8/6/6 squat  2x12 Front Squat

3x12 Leg press/calf raises

3x10 DB lounges

4x8 Leg Extension machine

4x8 Leg Curl Machine

40 Manuel Squats

40 Lounges

3x20 H-stand Pushups

Abdominal routine

2/9: Chest/Back

3x8  Incline DB Press

3x10 RDL

3x8 DB Flies

3x12 One Arm DB Row

12/10/8/6/2 Decline Bench Press

3x8 Straight Arm Pullover

3x8 Hammer Row

3x20 Inverted Row

12/10/8/6 Latt Pulldown

3x12Back Extensions

100 supermen

Abdominal Routine

2/10: Rest

2/11: Legs

3x8 Leg Press/Calf Raise

12/10/8/6/6/ Front Squats

3x8 DB Lounges

3/15 Manual Squats/Lounges

3x20 Squat Jumps

12/10/8/5 Leg Extension

3x12 Hand Stand Pushups

3x3 90 Degree Pushups

Abdominal Routine

2/12:

Run 6 Miles

Conventional Deadlift

Quiz - Training Cycles

Quiz 1:

1.       A microcycle is usually a week in a training plan.  If a Macrocycle is the entire training year, then a mesocycle is usually weeks or months and a microcycle is 1-4 weeks.  The microcycle is the building block and arguably the most important part of one’s workout plan.

2.       An athlete must perform training lessons of similar objectives two or three times during a microcycle to have a training effect.

3.       Repetition is essential for both bimotor ablilty and mastering technicality of an exercise.

4.       Athletes limits should be worked no more than twice a week.

5.       Within a Macrocycle, a given microcycle of the same nature can be repeated 2 or three times.  Each time the nature of the microcycle is the same, but the volume and intensity should increase.

6.       Detailed training microcycles should not be planned out weeks in advanced.  It is hard to properly judge the adaptation and progress of an athlete more than a few weeks into the future.

7.       After a microcycle you should discuss the progress with the athlete.  Discuss whether the athlete achieved their training goals and other positive and negative aspects of the athletes training.

8.       A shock microcycle is a microcycle with a heightened training demand.  This type of microcycle seeks to break the training ceiling and push the athlete to a higher homeostasis.

9.       A regeneration microcycle prevents overtraining in the athletes.  It helps them recover physically and mentally from the previous training cycles.

10.   A decrease in training demand is best before a competition. 

Workout 1/31 - 2/5

1/30: Arms/Shoulders

8/8/6/6/ Seated BB Shoulder Press

6/6/6/4 Incline DB Curls

1x Shoulder Cable Routine

12/10/3x6 BB Triceps Extensions

3x12 incline Hammer Curls

4x10 Triceps Pushdown             

3x20 Dips

3x20 h-stand pushups

6 90 degree

Abdominal routine

1/31: Legs

3x12 squat  2x6 Squat

3x8 Leg press/calf raises

3x8 DB lounges

4x8 Leg Extension machine

4x8 Leg Curl Machine

40 Manuel Squats

40 Manuel Lounges

3x20 H-stand Pushups

Abdominal routine

2/1:  Chest/Back

3x8  Incline DB Press

3x10 RDL

3x8 DB Flies

3x12 One Arm DB Row

12/10/8/6/4 Decline Bench Press

3x8 Straight Arm Pullover

3x8 Hammer Row

3x20 Inverted Row

12/10/8/6 Latt Pulldown

25 Back Extensions

25 Pullups

100 supermen

Abdominal Routine

2/2: Arms/Shoulders

3x6 DB shoulder Press 

                2x5 Arnold Variation 

3x8 Seated DB curl

3x12 Seated DB triceps extension

3x12 Lateral DB shoulder raise

3x12 Triceps rope push down

3x  rope ups

3x8 BB skull crushers

3x25 Dips

3x10 Front/lateral/rev. lateral pulley raises

3x20 h-stand pushups

6 90 degree

Abdominal routine

2/3:

Run 2 miles

50 Manuel Squats

Abdominal Routine

2/4:Rest

2/5: Run 6 Miles

How to Bench Press

90 Degree Pushup Training

Volume Training Vs. HIT

When considering “high intensity training” (HIT) and the classic “volume” training model, both have benefits and weaknesses.  HIT seems as though is a very useful method of training.  Since most lifters do not have the time and often the resources to attain a 1RM, the HIT method makes more sense.  I have also found that a 1RM does not necessarily reflect ones 6rm, 12rm, or any rm for that matter.  I have personally found that the 1rm is not a good training method for me.  Having said that, I feel that there are more problems with the HIT method than there are benefits.   Research has shown that a combination of high and low intensity is best for muscle growth and adaptation.  You cannot go “all out” every workout.   HIT also claims that as little as one set can be just as beneficial as several, and research has shown otherwise.

                My main problem with HIT is that I like to focus on one body part during a workout rather than flooding my workout with exercises across the spectrum.  When you are doing high intensity single sets and hitting several muscle groups, it becomes overwhelming.  It is better for rest and organization to split your workouts and follow a volume style workout plan.  I think that some principles of HIT can be added into a workout and can be done periodically to give a workout variety.  Perhaps HIT could help someone get past a plateau?  I feel that the workout can be organized in a volume fashion, and incorporate HIT principles in the last set of a particular exercise.  There are guidelines backed by years of research that recommend sets, reps and even rest between set recommendations for exercise.  NSCA puts these guidelines out because they have proven effective.  HIT might be great for muscular endurance, but is it good for strength and hypertrophy?  The bottom line is probably going to be one’s personal goals in the gym.  I think that overall the HIT principles of training cannot stand alone as a workout philosophy.